What supplement helps to build muscle?

Whey protein: Whey protein is a dairy-derived protein that is rapidly absorbed and contains a high concentration of essential amino acids, including leucine, which is key for muscle growth.

Creatine: Creatine is a naturally occurring compound in the body that helps muscles produce energy during intense exercise. Creatine supplementation can increase muscle strength and size, especially when combined with resistance training.

BCAA (Branched-Chain Amino Acids): BCAAs, including leucine, isoleucine, and valine, are essential amino acids that play a role in muscle protein synthesis and preventing muscle breakdown.

HMB (Hydroxymethylbutyrate): HMB is a metabolite of leucine that helps reduce muscle breakdown and preserve muscle mass during periods of intense exercise or calorie restriction.

Beta-alanine: Beta-alanine is an amino acid that helps buffer lactic acid production in muscles during high-intensity exercise, reducing muscle fatigue and improving endurance.

Glutamine: Glutamine is the most abundant amino acid in the body and is involved in various cellular processes. Supplementation with glutamine may help reduce muscle breakdown and support immune function during intense exercise.

L-arginine: L-arginine is an amino acid that helps produce nitric oxide (NO), a signalling molecule that dilates blood vessels and increases blood flow to muscles, potentially enhancing muscle growth.

Fish oil: Fish oil contains omega-3 fatty acids, such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which have anti-inflammatory properties and may support muscle growth and recovery.

Vitamin D: Vitamin D plays a role in muscle function and strength. Adequate levels of vitamin D are associated with improved muscle performance.

Zinc: Zinc is a trace mineral involved in various bodily processes, including muscle protein synthesis and recovery. Zinc deficiency may impair muscle growth and strength.